Wheat Free Blueberry Protein Muffins!

Super quick and easy! 

Only 4 ingredients!

- 1 carton egg whites (a little over 2 cups)

- 1 cup oats

- 1 scoop of chocolate protein powder (mine is whey protein)

- 1/2 pint of blueberries

(Makes about 10 muffins)

Mix all ingredients into one mixing bowl:

Then pour (or scoop) batter into muffin tins:

I used a spoon to make sure I scooped out all the yummy oats that settled to the bottom of the bowl.

Bake in the oven at 350 for about 15 - 20 minutes. I cooked mine for 20, which I think was a little over. You can always use a toothpick to test the middle of the muffins and see where they're at.

There you have it! Super quick and easy!

These little guys are packed with protein and can be used as a quick breakfast item or a mid-day snack! 

Add different types of fruit or protein powder to try different flavors! 

Today's Workout and Yummy Breakfast!

Hope everyone is having a great day!

Today I started out with a yummy scramble: 

Ingredients: 2 eggs, sliced turkey, fresh spinach, sunkist tomatoes, and cheese!

I cooked up the turkey a little before scrambling everything together along with the spinach so it would wilt nicely :) Once the pan was heated I added the eggs, cheese and tomatoes. It takes about two minutes for everything to cook up, and there you have it!

I even made extra of this so that I could portion it out for the rest of the week! Talk about easy! 

I was a little crunched for time on a workout so I decided to do another stair/bench workout!

Here's the workout:

-20 push ups on bench

-20 calf raises

-20 step ups w/ knee drive (alternating):

Then hit the stairs!

Complete 5 times! No rest in between ;) 

I had a few extra minutes, so I did three more runs on the stairs for a burn out!

I was feeling good!

Here's the workout breakdown:

-20 bench push-ups

-20 calf raises

-20 step up w/ knee drive (alternating)

-stair run (4 levels/2 flights each)

Complete 5x with no rest! 

And of course, you can always add on more stairs for a burn out! 

You can pretty much do this workout anywhere! You don't even need a bench, you can use the stairs for resistance too!

Make sure to hydrate and re-fuel!

My after workout snack today:

 

An apple a day! Right now my favorites are Macintosh! The perfect fall fruit :)

What is your favorite kind of apple!? 

Spice It Up With Salsa!

I love a yummy, chunky, somewhat spicy, tomato salsa!

Salsas are obviously great for dipping chips, and topping nachos, but here's what I've been topping lately: 

1st cook up a couple eggs:

After flipping I added a slice of 2% Provolone to melt a little, and then of course salsa!

I like to add the salsa while everything is still cooking so that it can get warmed up and not cool down the entire meal.

Lastly, once the eggs a plated I add some avo:

I love this breakfast! It's simple, yet super satisfying! 

Other things that I love adding salsa to are salads:

The salsa can totally take the place of dressing and add great flavor! Or if you are like me, you can add diced jalapeños for even more of a kick!

Using salsa as a topper helps you get rid of the pesky bottom of the jar salsa, left over from that chips and salsa at the BBQ you had. Also, it's a perfect way to sneak in more veggies and add some spice!

What do you put salsa on?!

Avocado Egg Bake!

Here's a new breakfast (or any meal!) idea that I tried out on Sunday! 

Baked avocado with egg, cracked pepper and sprinkled with Parmesan!

I started by cutting open the avocados in half and removing the pit:

Then, to make room for the egg I scooped out some of the avocado:

While they were baking I snacked on the avocado insides with lemon juice and salt!

I lined a Pyrex dish with foil and placed the avocados in it:

I cracked the eggs and poured them into the avocados and added cracked black pepper:

I didn't scoop out enough of the avocado, so some of the egg whites spilled out (glad I had the tin foil!) but I threw them in the oven just like that, at 450.

I let them bake for about 20/25 minutes, before I pulled them out, I sprinkled them with some shredded Parmesan:

Once the cheese was melted, I pulled out the dish. 

I think I may have baked them a little longer than I should have. I tend to like a runnier yolk, but these were definitely cooked all the way through! So maybe next times will shoot for 15 minutes in the oven. 

These we're packed with protein and kept me full for a while!

Have you tried a new breakfast recently?

Easy Post-workout Breakfast & Summer Salad!

It has been super hot in Santa Cruz lately! So when it comes to food, something cool and refreshing is where it's at! 

After this morning's kickboxing class I was hot and hungry! 

Here's a great cool combo that took no effort at all!

I previously hard boiled eggs for the week and had them stashed in the fridge (makes things so easy)!

The yogurt I had was Non-Fat Greek by Oikos.

I hadn't tried this brand yet, but it was on sale this week so I decided to try them out! The black cherry flavor was super yummy and perfect for a summer morning.

This breakfast provided me with good protein for recovery after my workout. 

Then on to lunch! Nothing says summer like a crisp, refreshing salad!

Today I used simple mixed greens with fresh cut tomatoes, topped with a tuna salad:

 

This totally hit the spot! 

For the tuna salad I used yellow mustard (good low cal alternative to mayo), diced pickles, diced red peppers (right from the pickle jar), and diced jalapeños!

I lightly dressed the mixed greens with some olive oil, but it didn't need a lot since the tuna would add great flavor.

The jalapeños were the perfect addition to the tuna and gave some nice spice!

What are your go to cool meals!?